"TLFC" exercise and accountability support!
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Happy Saturday!
Strength Training: Short routine. Low energy today.
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.
Food: on target0 -
Sunday!!
Went on 2 hour hike through nearby nature trail with friend and her dog.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO! My family came by yesterday to visit since I've haven't seen my niece and nephew in a few years. My cousin from Seattle also came along. It was a good visit.
Cardio: jog/walk- 3 miles (560 calories)
Strength: Tri set training program
Assessment: I did okay over the weekend.0 -
WOOT! Good to see you, niner!
Monday: Cardio, 5K training
Week 6 of training (my 5th, the friend started a week before me).... 10 minutes warmup/cooldown walk (5 min each), 8min run/2min walk x3, plus one extra sprint. 3.4 miles total.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! TKO this morning, then one client. Usually I have 2 tonight, but going to a funeral for my late cousin.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:NONE
Assessment: Steady yesterday.0 -
Tuesday!!
Strength Training. Started a 100 pushup challenge/training, so that is incorporated.
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Squats - Frog: 3x10.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.
Pushups: 5 sets: 12/17/13/13/22 (max on last set)
Food: a little over.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and new one in the evening then TKO class. I've finally gotten a schedule together for Wednesday that I can follow each week.
Cardio: walk/jog- 3 miles (590 calories)
Strength: Tri set training program
Assessment: Had some fast food yesterday since I couldn't cook.0 -
Wednesday!! Congrats on getting a schedule that's workable.
Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.
Food: eh, a little over. Dang Doritos.0 -
Lol, I did it with cashews yesterday.Wednesday!! Congrats on getting a schedule that's workable.
Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.
Food: eh, a little over. Dang Doritos.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO then 2 clients this morning, one tonight then the Volleyball girls! Last day of January! Let's get 'er done!!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:NONE
Assessment:I ate okay yesterday. Kinda went over on the cashews.0 -
Lol, I did it with cashews yesterday.Wednesday!! Congrats on getting a schedule that's workable.
Cardio: 5K training. 3.6 miles. 8min run/2min walk x 3. Plus 5 min warmup and 5 min cool down. Plus, couple extra short runs.
Food: eh, a little over. Dang Doritos.
Cashews!! Love'm.0 -
Thursday!!!
Strength training: Did a light workout. Pushup challenge only.
5 sets: 14/1914/14/(max set) 20
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Getting closer to the big game!!!
Cardio: jog/walk- 3 miles (600 calories)
Strength: Tri Set Program
Assessment:I'm up a little, but only a few ounces.0 -
TGIF!!!!!!!!!
Cardio: 5k training. 4 miles. 8 min run/2 min walk x 3, plus warmup/cooldown, plus extra running. 1 hour total.
Food: didn't track. Was probably a little under.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then k-box and strength class instruction this morning. Daughter wasn't feeling well and had an allergic reaction to something last night, so a short trip to the clinic to see if it's something to be concerned about.
Cardio:kickboxing- 60 min 350 calories
Strength: NONE
Assessment: I ate okay yesterday.0 -
Super Bowl Sunday!!!!!!!!!!!! Go 49ers!! Should be an awesome game.
Saturday: Day 3 of pushup challenge completed. 5 sets: 16/21/15/15/23 (max). Total=90.
Food: on target.
Sunday: rest day. Headed to barbeque for Super Bowl party. No plans to overeat, but not logging, either.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. Not the happiest Monday since the 9ers didn't win, but life goes on. I'll take it out on the weights today.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: After the 2nd quarter of the game, I couldn't eat anymore. I didn't stuff myself which showed on the scale this morning.0 -
Monday!!! So tired after watching that game. Sad the 9ers didn't win, too. What an awesome team this year, though.
Cardio: 5K training. 3.7 miles. 12min run/3 min walk x 2, plus warmup/cooldown walk, plus extra sprints (my friend is so determined to out-sprint me, lol). 54 minutes total.
Food: on target, though too much junk in there today.0 -
Thank brandi. I'm disappointed although not as devastated as I thought I would be had they lost. Life goes on and I look forward to several years of the 9ers being competitive.Monday!!! So tired after watching that game. Sad the 9ers didn't win, too. What an awesome team this year, though.
Cardio: 5K training. 3.7 miles. 12min run/3 min walk x 2, plus warmup/cooldown walk, plus extra sprints (my friend is so determined to out-sprint me, lol). 54 minutes total.
Food: on target, though too much junk in there today.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! TKO this morning, then one client, then 2 tonight! It's gonna be a rough day today since I've got quite a bit to do.
Cardio: Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6
Assessment: Another great day for weight loss!0 -
Happy Tuesday!
Strength training: only did pushup challenge today. Week 2, Day 1 of 100 pushup challenge. 5 sets: 18/22/16/16/25 (max). Total = 97.
Food: overate a little.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and just one later in the evening then a TKO class.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: Did decent yesterday.0 -
Wednesday!!!
Cardio: 5K training. 12min run/3min walk x 2, plus warmup/cooldown, plus extra sprint. 3.69 miles. 51 minutes.
Food: under a bit.0 -
Looks like the cardio training is coming along!Wednesday!!!
Cardio: 5K training. 12min run/3min walk x 2, plus warmup/cooldown, plus extra sprint. 3.69 miles. 51 minutes.
Food: under a bit.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO then 2 clients this morning, one tonight then the Volleyball girls! Busy day for me today.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: I went over in calories yesterday0 -
Looks like the cardio training is coming along!Wednesday!!!
Cardio: 5K training. 12min run/3min walk x 2, plus warmup/cooldown, plus extra sprint. 3.69 miles. 51 minutes.
Food: under a bit.
It's coming along great! Running with a friend, so we keep pushing each other.
Thursday: Strength Training
Pushup challenge: 5 sets: 20/25/20/20/29 (max). Total = 114. (ouch)
Food: a little over0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Cold day today with some rain so the gym should be pretty busy.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: No change which is good because usually I'm a little higher on Fridays.0 -
TGIF!!!
Cardio: 5K fun again. 12 min run/ 3 min walk x 2, plus some extra. 3.8 miles. About 50 minutes total.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then k-box and strength class instruction this morning. Today is DD's first confession for set up for first communion. I'll be along for the ride.
Cardio:kickboxing- 60 min 350 calories
Strength: NONE
Assessment: I ate okay yesterday.0 -
Happy Saturday!!
Strength Training: Pushup challenge (also did a bunch of yard work). 5 sets: 23/28/23/23/33 = 130. OMG, this was hard. But, awesome that I could do 33 pushups in a row!
Food: indulged a bit. PMS week, so not sweating the cravings much. I'll be back to cleaner eating shortly.0
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